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If you’re aiming to get more protein in your diet, chicken is one of the healthiest ways to do so. Chicken is generally low in saturated fat, especially in comparison to fatty cuts of red meat, and provides a large amount of your daily protein needs. Because protein is so vital for muscle and tissue repair, as well as brain function and energy, you may want to pair your serving of chicken with other protein-filled foods to further boost your protein intake.

The Protein in Chicken

No matter which type of chicken you enjoy, rest assured, you’ll be getting plenty of protein. A 4-ounce roasted chicken breast gives you just over 25 grams of protein. If you’re more of a thigh meat fan, 4 ounces of boneless, skinless thigh offers 28 grams of protein. Even the drumsticks add lots of protein to your recipe. Four ounces of drumstick meat contain 22 grams of protein.

As a Percent of the RDA

If you’re following a 2,000-calorie daily diet, a 3-ounce portion of chicken provides 17 to 70 percent of your protein needs for the entire day, depending on which cut you select. Most adults should aim for 5 to 6 ounces of protein-rich foods such as poultry per day, recommends the Dietary Guidelines for Americans. Because protein gives you 4 calories per gram, this recommendation amounts to 50 to 175 grams of protein for a 2,000-calorie diet. Your exact requirements could be more or less, depending on your activity level and how many calories you need daily to maintain your current weight.

Upping Your Protein Intake

Chicken is a versatile protein source in just about any dish, from breakfast to dinner entrees. Use last night’s leftovers for your omelet ingredients in the morning. Make an egg white omelet with three egg whites and toss in diced chicken pieces. Three egg whites alone give you almost 11 grams of protein. Beans pair perfectly with chicken to up your protein intake. Prepare a hot side of beans for a dinner or toss chilled beans in with your chopped chicken salad at lunch. One-half cup of navy, pinto, black or kidney beans offers between 7 and 8 grams of protein. Of course, you can always make steamed brown rice for a quick protein-rich side as well. One cup of cooked long-grain brown rice contains 5 grams of protein.

Selecting Healthy Cuts

Even though any cut of chicken provides a large amount of the protein you need, not all varieties are low in saturated fat. Since too much saturated fat is detrimental to your heart health, you’ll need to keep your intake of this harmful fat to less than 10 percent of your total calories. Based on a 2,000-calorie diet, this amounts to a maximum of 22 grams of saturated fat, which has 9 calories per gram. Chicken thighs and drumsticks are the worst offender, offering 2.5 grams of saturated fat in a cooked 4-ounce serving. Chicken breast is the leanest variety and only gives you 1 gram of saturated fat per 4-ounce grilled piece.

About the Author

Melodie Anne Coffman specializes in overall wellness, with particular interests in women's health and personal defense. She holds a master's degree in food science and human nutrition and is a certified instructor through the NRA. Coffman is pursuing her personal trainer certification in 2015.